WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Deadlift 4 x 6 Strength

    progressio 2/2

  • Power clean 4 x 3 Strength

    progressio 4/6

  • Löpintervaller Workout

    2x8min 4min rest
    2x4min 3min rest
    2x2min 2min rest

  • 29.3.2025 CLEAN + JERK Strength

    *lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti

    2×2× 1+1@barbell (~25min),
    1×2× 1+1@40% (20min),
    1×2× 1+1@60% (18min),
    1+1@70% (15min),
    1+1@75% (12min),
    1+1@80% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    1+1@93% - 95% --- open

    tai

    *lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti

    2×2× 1+1@barbell (18min),
    1×2× 1+1@40% (15min),
    1×2× 1+1@60% (12min),
    1+1@75% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    1+1@93% - 95% --- open

  • 29.3.2025 SNATCH Strength

    *lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti

    2×2@barbell-35% (~25min),
    2@50% (20min),
    1@65% (18min),
    1@72% (15min),
    1@77% (12min),
    1@82% (9min),
    1@86% (6min),
    1@90% (3min),
    1@93% - 95% --- open

  • 29.3.2025 Kansalliset painonnostokisat Joensuu Workout

    Noljakan punttisali,
    Noljakankaari 1, 80140 Joensuu

    Kilpailun taso: kansallinen
    Kilpailuaika: 12:00
    Punnitusaika: 10:00-11:00

    Tee ennen tankoa omat lämmöt, avaavat / aktivoivat

    --

    SNATCH
    *lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
    2×2@barbell-35% (~25min),
    2@50% (20min),
    1@65% (18min),
    1@72% (15min),
    1@77% (12min),
    1@82% (9min),
    1@86% (6min),
    1@90% (3min),
    1@93% - 95% --- open

    --

    CLEAN + JERK
    *lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
    2×2× 1+1@barbell (~25min),
    1×2× 1+1@40% (20min),
    1×2× 1+1@60% (18min),
    1+1@70% (15min),
    1+1@75% (12min),
    1+1@80% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    1+1@93% - 95% --- open

    tai

    CLEAN + JERK
    *lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
    2×2× 1+1@barbell (18min),
    1×2× 1+1@40% (15min),
    1×2× 1+1@60% (12min),
    1+1@75% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    1+1@93% - 95% --- open

  • 300325 SPORT B Workout

    On the minute for 20min
    1. 3-6 bar muscle-up
    2. 6-8/side pistol squat
    3. 30-50 crossover single under
    4. Rest

  • 29.3.2025 EasyWod Workout

    Choose...

    Strict Pull-Ups ( Weighted )

    5-5-5-3-2-1

    Or

    Incline Dumbbell Row

    8-8-8-5-4-3

    Go Every 2:30

  • NiinEeri#9 Workout

    Buy in 50/40 cal erg

    4 rounds

    10 Burbee
    5 V-up
    10 alternating V-ups
    9/12 cal AB
    10 push press

    Buy out 50/40 cal erg

  • Engine 75 28.3.2025 Workout

    Rep/Interval Scheme: 20 min Work/ 2 min Rest, 2 Rounds
    Zone 1

    Compromised Running - Add 10 reps to the lunges and 100m run each round
    20x
    Sandbag Reverse Lunge

    200 M
    Run

    Zone 2

    Partner 1: Ski, Partner 2: Row until partner finishes. Both: Snatches at each transition
    400 M
    SkiErg

    MAX M
    Row

    10x
    Alt DB Snatches